30 Oct '13, 12pm

Intervals #trailrunning

Intervals #trailrunning

But you know what he makes me do? Intervals. Lots and lots of intervals. We started out last year with 5 x 4-minute intervals, and depending on the race for which I am training, those have fluctuated up to 4 x 12 minutes, 4 x 20 minutes, and even a few 2 x 30-minute intervals. Each type of interval works different aerobic systems for different purposes, but they all share one thing in common: they rock my world. No longer is ‘training’ just a bunch of long running in the mountains. Nowadays, more often than not, I find myself sprinting at absolute aerobic capacity up dirt or paved roads, pacing myself by time and effort. Sometimes I’m inspired, sometimes I’m destroyed, but at the end of every set, I am always proud of myself. The structure of training allows me to work really hard at the times that matter and relax the rest of the time, knowing that I really am doing all t...

Full article: http://www.irunfar.com/2013/10/intervals.html

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Short v. Long Intervals

Short v. Long Intervals

runnersworld.com 30 Oct '13, 6pm

There are some obvious caveats here. Maybe the 1:00 and 2:00 intervals weren't effective because the intensity chosen was ...